Seated Hip Internal Rotator Stretches

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Seated hip internal rotator stretches are designed to be performed in a very particular way. Learn how to do seated hip internal rotator stretches with help from an AFTA certified personal trainer and life coach in this free video clip.

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Transcript

Hi, I'm Kimba Smith, owner of K Fit in Salt Lake City, Utah. Today we're gonna be performing the seated hip internal rotator stretch. The first thing that you're gonna wanna do is you're gonna wanna take one leg, place it, shoot it right out of your hip socket straight in front of you. You're gonna place the other foot, your foot, opposite foot, over the top of your quad, and you're gonna almost be doing an upside-down four is what it's going to look like. You're gonna make sure you're sitting up tall on your sit bone, your upper body's pulled up nice and straight, everything's in a line, and you're gonna, for balance, if you need balance, you're gonna put your hand right here behind you for a little bit of balance. You're gonna take the opposite hand, place it on your knee, and gently press your knee into the ground, gently. Everything you do there shouldn't be excruciating pain. I mean, there should be a little bit of resistance, and then you breathe in and breathe out, and on the exhale, try to push down a little bit further. And you're gonna hold that stretch probably about anywhere from 15 to 30 seconds. And these are really simple to do, you can do them anywhere while you're watching TV, just a couple times throughout the day and they're really beneficial. Another version of this stretch, which is what I call thread the needle. And you can do it lying down, and I feel a greater benefit from stretching this way than opposed to the seated stretch. You're gonna lie on your back, and same thing, you're gonna put both of your feet up in the air. The simplest way to do it, and it's cross one leg in front of the other, and same concept, same thought, you're gonna have a, like the number four, and you're gonna thread the needle, meaning put your hands through your leg, pull it into you. Pull your leg, your quad into your chest, and then remove your outside hand, and push your knee out towards outward based. And that will give the same stretch. Again, I'm Kimba Smith, and we've just performed the seated hip internal rotation stretch.

About the Author

Kimba Smith is an AFTA certified Personal Trainer/Coach (10+ years of experience) and is IFA certified in Sports and Nutrition (7 years of experience).